How Much Protein Do I Need a Day? (Simple Calculator + Food List)
Published · 6 min read
Protein keeps you full, helps you build and keep muscle and supports recovery. But how much do you actually need?
This is general information, not medical advice. If you have a health condition, talk to your doctor or a registered dietitian.
Quick calculator
Multiply your body weight in kg by the number for your situation:
| Situation | Grams per kg per day |
|---|---|
| Healthy adult, not very active | 0.8 |
| Regular exercise | 1.2–1.6 |
| Losing weight and want to keep muscle | 1.6–2.0 |
| Strength training to build muscle | 1.6–2.2 |
| Adults over 65 | 1.0–1.2 |
Example: a 70 kg person who works out three times a week needs about 70 × 1.4 ≈ 100 g per day.
Protein in common foods
| Food | Portion | Protein |
|---|---|---|
| Chicken breast, cooked | 100 g | 31 g |
| Salmon, cooked | 100 g | 25 g |
| Canned tuna | 100 g | 25 g |
| Greek yogurt | 170 g | 17 g |
| Cottage cheese | 100 g | 11 g |
| Eggs | 2 large | 12 g |
| Lentils, cooked | 200 g | 18 g |
| Tofu, firm | 100 g | 15 g |
| Peanut butter | 2 tbsp | 7 g |
A sample 120 g day
- Breakfast: protein pancakes, 25 g
- Lunch: healthy chicken salad wrap, 35 g
- Snack: Greek yogurt, 17 g
- Dinner: baked salmon and potatoes, 36 g
- Extra: glass of milk, 8 g
See our full high-protein meal plan for a whole week.
Track protein without effort
RecipeMe shows protein for every recipe and adds it up for your day, so you can see at a glance whether you hit your target.
Questions
How much protein do I need per day?
The general minimum for healthy adults is 0.8 g per kg of body weight. Regular exercisers, older adults and people losing weight often benefit from 1.2–2.0 g per kg.
Can you eat too much protein?
For healthy people, intakes up to about 2 g per kg are generally considered safe. People with kidney disease should follow their doctor’s advice.
